25Jul12: Wed- 3 Stop + Strength OR shoulder saving Wed

I'm supposed to be in the great white north, but ain't.   

Two options:  

OUTLAW

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 GHD/ & Back Extensions– (hold a 10# plate if needed), rest 45 sec.

Notes: If you can perform more than 15 Strict HSPU or Pullups - using 2012 Regionals standard for HSPU - then add a weight vest.

SHOULDER SAVING Wednesday

Back Squat  (if you squatted yesterday work the cleans then do condintioning, if you choose this route)

 1X3 @ 90%

1X1 @ 100%

1X1 @ 105%,

1X1 @ 110%

1X1 @ 105%

 – rest 3:00 between sets.

Conditioning
5RFT   (NOTE Ammended from last night.  5 ROUND!)
400M run
15 pull ups
15 clapping push ups
15 T2B